The best sources of healthy protein are chicken, turkey, legumes, nuts, whole eggs, fish and dairy products.

Consuming excess amounts of refined grains like white bread and white rice can cause more visceral fat. Additionally, a study in showed that too much consumption of fast food, such as pizza and fried chicken, can lead to the accumulation of belly fat and, worse, obesity.

You must limit your intake of foods high in trans fat, refined carbohydrates and highly processed foods with added sugars. Additionally, you must stop eating refined grains and start eating whole grains [ 4 ]. However, take note that avoiding certain foods is just a temporary solution to your weight management.

The best way is to truly embrace the diet in your everyday lifestyle and health choices. Carbonated soft drinks, sports drinks, specialty coffee drinks and sodas are all linked to weight gain because of their excessive added sugar content.

Alcohol is another sugary drink that you must lessen in consuming. Drinking more than seven times per week can increase the risk of weight gain and obesity.

Furthermore, beer is high in calories and carbs, so heavy drinking can also cause additional visceral fat. To substitute these unhealthy drinks, you can try switching to flavoured seltzers or adding fruit and herbs to your regular water.

During your exercise or workout, you can also replenish your minerals through electrolyte packets rather than drinking sugary sports drinks. Water can boost your metabolism to burn visceral fat. Simply adding lemons to your water can aid in weight loss, and you can also replace it instead of your regular soda intake.

In a study made in , an increase in water intake of about 34 ounces per day can help in losing weight for women. The participants reduced their weight by 4. Cliche as it may sound, but getting enough sleep is a must! Most especially when you are trying to lose visceral fat. In fact, a study suggests that people who rendered 6 to 7 hours every night had gained less visceral fat within 5 years, in comparison with people who slept 5 or fewer hours per night or those who had 8 or more hours of sleep per night.

Stress management is another factor to consider in losing visceral fat. How you handle stress can either help you or put your situation at its worst. You can try to relax with friends and family, follow meditation, or even get counselling to adopt a couple of ways to handle stress.

Snacking can cause additional fat in your body. Eating habits in accordance with your body clock and natural circadian rhythms help reduce unnecessary fat.

Having to eat early in the day can help in making your body process the food later in the day—meaning more time to digest your food intake. This is in relation to your hormonal response and insulin, which are both responsible for clearing glucose from the blood earlier in the day.

Hence, you better banish snacking in the middle of the night [ 6 ]. Too much consumption of carbohydrates and processed foods can be the primary contributor to the accumulation of abdominal fat. You must consume at least 25 to 30 grams of fibre a day to help remove carbs in your body.

Some good sources of carbs combined with fibre are vegetables, beans, legumes and whole grains. The key to realistically losing your visceral fat is the management of your diet, stress factors, sleep, exercise and food intake.

Having all these factors in good harmony can help you lose weight; however, this process is not done overnight. You can remove your visceral fat after 4 to 6 months of consistent healthy habits; however, if you have not incorporated these healthy habits into your new lifestyle, you will just eventually accumulate unnecessary fat again.

Moreover, a healthy weight loss is around one to two pounds per week. Establishing a sustainable diet and finding a set of foods that work for your body are also recommended. Your daily choices, from what you eat to how you manage stress, play a pivotal role in visceral fat reduction.

Remember, your health is your greatest asset, and the effort you put in will undoubtedly yield rewarding results. The timeframe varies from person to person. Healthy and sustainable fat loss typically occurs at a rate of pounds per week.

Your waist circumference is a good indicator of how much fat is deep inside your belly, around your organs. If you think your waist measurement may be too large, talk to your doctor. ASK YOUR DOCTOR — Preparing for an appointment? Use the Question Builder for general tips on what to ask your GP or specialist.

Measuring your Body Mass Index BMI may also tell help you tell whether you are in a healthy weight range for your height. NEED TO LOSE WEIGHT? The best way to reduce visceral fat is through losing weight if you are above a healthy weight range and maintaining a healthy diet.

Regular exercise is especially effective in reducing visceral fat and preventing it from coming back. Even though you cannot change your genetics, hormones or your age, you can reduce your risk of disease by:. Learn more here about the development and quality assurance of healthdirect content.

Fat is stored throughout the body and that it produces chemicals and hormones which can be toxic to the body. View our facts on toxic fate to find out more. Read more on LiveLighter website. Waist circumference: Measuring waist circumference WC is the simplest way to assess central obesity.

Central obesity is an excess accumulation of fat in the abdominal area, particularly due to excess visceral fat. Read more on myVMC — Virtual Medical Centre website. The quick answer is yes, with a bit of effort and dedicatipon it is possible to reduce or prevent visceral belly fat.

Read more on Diabetes Australia website. Together, body mass index BMI and waist size can help work out whether your weight is within the healthy range and whether you are at risk of some chronic conditions.

Find out what each means and how to use them. Read more on Department of Health and Aged Care website. Find out how much weight you should expect to gain at each stage of pregnancy, based on your BMI, and tips on what to eat and how to exercise while pregnant. Read more on Queensland Health website.

Read more on NHMRC — National Health and Medical Research Council website. To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist.

These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation. Excess sugar intake is a major cause of weight gain in many people.

Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories.

Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.

In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.

Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.

Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page.

Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.

Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.

One popular method involves hour fasts once or twice per week.

The good news is that because it's more readily metabolized into fatty acids, it responds more efficiently to diet and exercise than fat on the hips and thighs. Here are some approaches that may help:.

Keep moving. Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass.

Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace. Also create opportunities to add motion to routine tasks. For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity such as brisk walking and strength training exercising with weights.

Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back. Eat right. Choose a balanced diet that helps you achieve and maintain a healthy weight.

Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages. Don't smoke. The more you smoke, the more likely you are to store fat in your abdomen rather than on your hips and thighs.

Get your sleep. Too little is bad. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat.

But too much isn't good, either — young adults who slept more than eight hours also added visceral fat. This relationship wasn't found in people over age Mind your mood. Middle-aged women who show more hostility and had more depressive symptoms tend to have more visceral fat — but not more subcutaneous fat.

Forget the quick fix. Liposuction for cosmetic fat removal doesn't reach inside the abdominal wall. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Successful weight loss depends largely on becoming more aware of your behaviors and starting to change them. Instead of relying on willpower, this process demands skill power.

This Special Health Report, Lose Weight and Keep It Off , offers a range of solutions that have worked for many people and can be tailored to your needs. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

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Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. April 12, Unlike fat parked on the hips and thighs, fat around the middle produces substances that can create serious health risks.

Where's the fat? The trouble with visceral fat Body fat, or adipose tissue, was once regarded as little more than a storage depot for fat blobs waiting passively to be used for energy.

Gut check A tape measure is your best home option for keeping tabs on visceral fat. From fat to disease Visceral fat can be measured in a variety of ways.

Visceral fat is implicated in a number of chronic conditions, including these: Cardiovascular disease. How lose and prevent visceral belly fat Where you tend to gain fat depends on your genes, your hormones, your age, your birth weight smaller babies more readily add belly fat later in life , and whether you've had children women who have given birth tend to develop more visceral fat than women who haven't.

Here are some approaches that may help: Keep moving. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. Related Content. Heart Health. Staying Healthy. You might also be interested in…. Lose Weight and Keep It Off Successful weight loss depends largely on becoming more aware of your behaviors and starting to change them. Free Healthbeat Signup Get the latest in health news delivered to your inbox!

Added sugar is very unhealthy. Studies have also shown that people who eat more added sugar tend to have more visceral fat 37 , 38 , In large amounts, fructose can get turned into fat by the liver. This may increase visceral fat storage 37 , 40 , For example, in a study in 41 children aged 9—18, scientists replaced fructose in their diets with starch that provided the same amount of calories.

They found that this simple change reduced liver fat by 3. You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish.

Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar. Drinking a small amount of alcohol , especially red wine, can have health benefits In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat 44 , A study in 8, Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat However, only a few studies on this topic exist.

More studies will help clarify the link between alcohol intake and visceral fat. Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts. This is why they are added to processed foods, such as baked goods and potato chips However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems 49 , In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats.

Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from to either gradually remove trans fats from food products or apply for special approval Trans fats are incredibly bad for your health and linked to carrying more visceral fat.

Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips. Studies have shown that a lack of sleep may increase your risk of visceral fat gain 54 , 55 , 56 , Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat 59 , 60 , If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement.

You can also find more proven tips here. Try to aim for at least 7 hours of sleep daily. Studies have shown that excess cortisol can increase visceral fat storage 63 , Women who already have large waists in proportion to their hips, which is a marker of visceral fat, tend to produce more cortisol when stressed A few proven strategies to reduce stress include exercising more, trying yoga or meditation or just spending more time with friends and family.

Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time. Probiotics are live bacteria that can benefit your gut and digestive health.

Some studies suggest that certain probiotics can help you lose weight and visceral fat. They may reduce dietary fat absorption in the gut, increasing how much of it you excrete in feces In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage 68 , 69 , Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and especially Lactobacillus gasseri , may help you lose visceral fat 71 , 72 , For example, a study in healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a week period.

It found that people who took Lactobacillus gasseri lost 8. However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month Interestingly, not all studies have shown that probiotics help weight loss.

In fact, some studies have shown that certain strains of probiotics like Lactobacillus acidophilus may actually lead to weight gain 74 , Research in this area is quite new, so future studies will help clarify the link between probiotic bacteria like Lactobacillus gasseri and visceral fat.

Probiotics, especially Lactobacillus gasseri , may help you lose visceral fat. However, more research in this area is needed. Intermittent fasting is a popular way to lose weight. Unlike dieting, intermittent fasting does not restrict any foods.

It simply focuses on when you should eat them. Following an intermittent style of eating will generally make you eat fewer meals and, in turn, fewer calories. Studies also show that intermittent fasting may help you lose visceral fat 76 , You can find out more about intermittent fasting and how to do it here.

Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers.

Some of these include eating fewer carbs and less added sugar, doing more aerobic exercise and increasing your protein intake. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based How to Get Rid of Visceral Fat. By Ryan Raman, MS, RD — Updated on April 12, What Is Visceral Fat? Share on Pinterest. Why Is Visceral Fat Harmful? Try a Low-Carb Diet.

Do More Aerobic Exercise. Try Eating More Soluble Fiber. Eat More Protein. Limit Added Sugar Intake.